How Many Exercises Per Workout do You Need to do

How many exercises per workout

The workout is a must to remain fit and healthy. If you do workout regularly, you can easily reduce those extra pounds gained. But do you know how many exercises per workout do you need to do?

The answer is very simple. Our body is divided into two muscle groups: small muscle groups and large muscle groups. And according to that, the exercises should be divided.

To clear your confusion, see the below to get the answer in detail with valid reasons.

How Many Exercises Per Workout

It is ideal to do 2 to 3 exercises for small muscle groups and 3 to 5 exercises for large muscle groups per workout session. Small muscle groups are biceps, triceps, shoulders, and calves. And the large muscle groups are back, chest, glutes, hamstrings, and quadriceps.

Anybody can do it with the goal to lose fat, gain muscle, or to be physically fit. If you are a beginner, start with the minimum number and reach the maximum exercise number when you progress.

But more than 3 to 5 exercises can make your work performance low without your concern.

Why Not More Than 3 to 5 Exercises Per Workout?

There are some valid reasons why you should maintain the number as mentioned above. Our body has some certain capacity to bear anything like pressure, tension, and many more. But if it goes more than the sea level, you may face the following consequences omg in no time.

Low Performance

A handful of exercises are enough to eradicate the muscles. You will not even need a variation in every session.

By doing more exercises, you will end up focusing on none of them appropriately. Instead, give your full concentration to a minimum variety of exercises as you will get the best result through it.

Loss of Valuable Time

In general, we spend 40 to 50 minutes in the gym or even an hour maximum. This time is perfect to finish the intense workout. But more time will be required to do more exercise, which is really not needed.

So, be wise and gain more by working less.


If you exercise with more intensity, you will not have adequate energy after the 5th exercise. Therefore, in your 6th or 7th exercise, you will become too tired that all the activities will go in vain and bring no benefit.


Anything excess is not good. So, you will end up overtraining after doing a lot of exercises for a particular body part. It is also possible that you will not have the energy to work out for the next few days due to muscle pain.

More Intake of Food

It is obvious that after doing more than the required exercises, you will be very hungry. As a result, you cannot control yourself from having delicious foods or even a cup of cold coffee. So, it is high time to understand that less is more.

How to Collaborate With Different Exercises

There are different exercises to target specific body muscles. You cannot end up doing all the exercises in a single day. Smart people from the very beginning look for a way to collaborate with different exercises.

To help all the newbies and for the people looking for such a plan, we are already here to give a perfect solution to make the best use of different exercises together.

Main Exercises

The main exercises to focus on are:

  1. Overhead presses
  2. Bench presses
  3. Squats
  4. Deadlifts
  5. Pull-up

These exercises can help to establish your main movements efficiently.

Therefore, common examples are:

Main Overhead presses variants:

  • Double Kettle Bell Overhead Press
  • Seated Barbell Overhead Press

Main Bench presses variants:

  • 3 Count Pause Bench Press
  • Incline Bench Press
  • Close Grip Bench Press

Main Squats variants:

  • Goblet squats
  • Box squats
  • Front squats

Main Deadlifts variants:

  • Romanian Deadlifts
  • Sumo Deadlifts
  • Trap Bar Deadlifts

Main Pull-up variants:

  • Horizontal Pull-ups
  • Barbell Rows

Choose any one variant of the five to plan your five different workouts.

Secondary Exercises

After you have selected the main exercises from the above, it is time to choose the second one.

The main motive of secondary exercises are:

  • Detach any of your weak points
  • Emphasis on easier variants of the main exercises

So, examples of secondary exercises are as follows:

Secondary Overhead presses variants:

  • Single Arm Dumbbell Press
  • Pike Push-ups

Secondary Bench presses variants:

  • Push-ups
  • Dumbbell Bench Press

Secondary Squats variants:

  • Step-Ups
  • Lunges
  • Split Squats

Secondary Deadlifts variants:

  • Dumbbell Sumo Deadlifts
  • Dumbbell Romanian Deadlifts
  • Kettle Bell Swings

Secondary Pull-up variants:

  • Single Arm Dumbbell Rows
  • Seated Cable Rows
  • Lat Pulldowns

Choose any one variant of the five to plan your five different workouts.

Workout Routine

You can make your workout routine in different ways according to your facilities. The facilities include days or exercise type.

Full body

  • Saturday: full body
  • Sunday: rest
  • Monday: full body
  • Tuesday: rest
  • Wednesday: full body
  • Thursday: rest
  • Friday: full body

Body part

  • Saturday: chest
  • Sunday: legs
  • Monday: rest
  • Tuesday: back
  • Wednesday: shoulders
  • Thursday: abs
  • Friday: rest

Upper body-lower body

  • Saturday: Upper body
  • Sunday: lower body
  • Monday: rest
  • Tuesday: Upper body
  • Wednesday: lower body
  • Thursday: rest
  • Friday: rest


  • Saturday: push
  • Sunday: pull
  • Monday: rest
  • Tuesday: push
  • Wednesday: rest
  • Thursday: pull
  • Friday: rest

To Conclude

Among all the daily activities in our life per day workout is a must. You cannot forget it as this will help you remain healthy by deducting the extra weights you are tensed about. But there are some specific exercises to be done per workout targeting each muscle.

And that is why our article was about how many exercises per workout you need. Additionally, you have also known about the consequences of crossing its limit. I hope you will follow the above exercise ideas and routine to get a fit and macho body.

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